MEAL PLAN · the meal plan so while you may experience some weight loss, you must remember weight loss is a marathon, not a sprint. Results after a lifestyle change take consistent

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M E A L P L A N1400-1600 calories

CR EATED BY R EG I STER ED D I ET I T IA N

AM Y G OODS ON, M S , R D, C SS D, LD

AMYG OODS ONR D.COM | I G : @AM YG.RD

AdvoCare compensated Amy Goodson for her work in this Guide. For educational use only. Check with your healthcare provider before changing your diet or adding dietary supplements to your regimen.

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Table of ContentsJumpStart Program Intro…........4

Checklist for Success……….…5

Q&A………………………....…6

Guidelines…………………...…8

Meal Prep Tips……………......10

Must-Have Foods.........……...11

Meal Plan Swaps......................12

On the Go + Eating Out.............13

Smoothie Ideas…………….....14

Recipes……………………….31

Week 1 Meal Plan.............…..15 Customizable Plan......16 Grocery List...............17 Meal Prep List............18



Week 4 Meal Plan.............…..27 Customizable Plan......28 Grocery List................29 Meal Prep List............30

M E A L P L A N S

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Let’s get startedAs you launch into your JumpStart Program, it is important to remember that it is not about perfection, it is about the process of learning healthy habits to ultimately change your life and eating long term! There will be flaws, mishaps and questions along the way, but the key is staying committed to the process!

A balanced diet, and meal plan, is one that contains a variety of nutrient-rich foods including lean proteins, complex carbohydrates, healthy fats, fruits, vegetables and water. It’s an eating plan that should be sustainable, one that

you enjoy and can consume with friends, family, at home, at work and when traveling. It supports healthy physical activity and provides you with the energy to manage the daily activities of everyday living. While it should be strategic, it should not be restrictive and should encompass a variety of foods.

While balance can mean a lot of things to many people, a good rule of thumb is to live by the 80/20 rule. 80 percent of the time focus on consuming nutrient-rich foods and beverages that provide your body the energy and nutrients it

needs to participate in exercise and maintain a strong, healthy life. 20 percent of the time there is room for some of the foods that you enjoy, but maybe should not be consumed every single day. Birthday parties, vacations and holidays will come, and you should enjoy them, but balance them with other healthy foods and activities.

The JumpStart Program dials in on the 80 percent. The goal is to commit to the 80 percent for four weeks to change your eating patterns and create long-lasting habits. Then eventually add the

20 percent in to create a balanced, sustainable eating plan.

Remember that balance isn’t yes or no, always or never; instead, it consists of making healthy decisions on a regular basis to give your body the energy, nutrients and activity it needs.

This meal plan program was designed by a registered dietitian to provide you with a customized program to meet typical calorie needs and activity levels. Our goal is to make it easy for you to make healthy decisions, try new foods and enjoy what you are eating!

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C H E C K L I S T F O R S U C C E S S

JOIN THE JUMPSTART YOUR JOURNEY FACEBOOK GROUP

The JumpStart Your Journey Facebook Group is designed to give you a community to talk to, ask questions and share ideas with. Things are often easier when you do them with friends, so be sure to join the Facebook Group to help you along the way!

FIND AN ACCOUNTABILITY PARTNER

An accountability partner is someone who checks in on you, encourages you and holds you accountable to what you have committed to do. This is not a person that nags you to do the right thing, but instead cheers you on to the win! On the reverse, you do the same for this person. While it may work for some people, typically we do not recommend you choose a spouse or family member as this person. This can often blur lines and make it harder. Choose a person you can communicate with regularly, but likely does not live in your house or affect your emotional well-being.

GET THE RIGHT TOOLS

You can’t have success without the right kitchen items available to use. Be sure to get a water bottle you love and can take with you wherever you go! Next, get a lunch box or bag so that you can take meals and snacks with you to work, running errands or when you are simply on the go. Finally, make sure you have resealable containers to store leftovers, prepared foods, and chopped fruits and veggies. Having the right kitchen tools will set you up for meal plan success!

SPRING CLEAN YOUR KITCHEN

Set yourself up for success by removing the tempting food items and junk food from your kitchen! It’s springtime and everyone needs a fresh start, so take a day and clean out so that you are ready to stock your fridge and pantry with the nutrient-rich foods you need for success!

STOCK UP ON THE RIGHT FOODS

While each week of the meal plan will contain all kinds of meals and snacks, be sure to stock up on kitchen staples.You will see some trends through each week, but examples include your favorite veggies (including steam-in-the-bag) and fruits, oats, proteins, nuts, nut butters, olive and canola oil, etc.

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2 4 - D A Y J U M P S T A R T ® P R O G R A M

Q + AQ: CAN I MIX AND

MATCH MEALS?A: Yes! The calorie guidelines are set so that all the breakfasts, lunches, dinners and snacks align. So, if you really love a certain meal, feel free to eat it again. If certain snacks are easier than others on busy days, stick with those to help fuel you!

Q: CAN I EAT MEALS IN VARIOUS ORDER?

A: While the meal plan is set up as breakfast, lunch, dinner and two to three snacks, depending on the calorie range, they do not have to be eaten in that order. Ideally you still consume all the meals and snacks over the course of the day, but let’s say you want to move a snack from mid-morning to an early morning pre-workout snack,

totally okay! Or maybe you need two afternoon snacks because you have to eat a late dinner, that works as well! The goal is to consume all of the calories you need to help fuel your body and meet your goal, but that can be done in various order based on your schedule each day.

Q: CAN I SUBSTITUTE INGREDIENTS?

A: Yes, if there are things you don’t like, there are options. There are swaps provided in the meal plan information. You can also use your Transformation Journal to cross reference foods and serving sizes.

Q: WHAT IF I AM A VEGETARIAN?

A: The “Swaps” section has some vegetarian and vegan substitutes for animal proteins. If you are a vegetarian, but still eat eggs and dairy, it should be fairly easy to swap out your protein with some simple tofu/tempeh swaps.

Q: WHAT TIMES SHOULD I EAT?

A: This is really dependent on your personal schedule! There is no specific time you have to eat in the morning or a time you should stop later in the day. Ideally you start eating within an hour or two of waking up, and then fuel your body every 3-4 hours with meals and snacks from the meal plan. In the evening, the goal would be to not eat the hour or so before you go to bed.

Q: WHEN SHOULD I EXERCISE?

A: When you feel the best and can commit to it! Everyone’s schedule is different; some people are morning people, and some are not! Choose a time that works best for you and schedule it on your calendar. Treat exercise like an important work meeting and if you have to miss it, reschedule it!

Q: ARE THERE CHEAT DAYS OR MEALS?

A: The goal is to take the word “cheat” out of your head! The 20 percent of the 80/20 rule allows for desserts, higher calorie foods and cocktails. However, for this meal plan, the goal is to focus on the 80 percent as much as you can, but don’t deprive yourself of cake at your child’s birthday party or a drink once and a while. Remember the key word: balance!

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Q: SHOULD CERTAIN FOODS BE ELIMINATED DURING THE CLEANSE PHASE?

A: While there are various opinions on what a “cleanse” is or should be, the AdvoCare Cleanse Phase (Days 1-10) does not cut out entire food groups. Anytime you cut out a whole food group, you set yourself up to possibly miss out on essential nutrients that your body needs. In addition, most of the thoughts and beliefs on eliminating food groups are based on myth and personal opinion versus science. If not eating a specific food or food group is a personal preference for you, you can use the “Swaps” section to identify what substitutes can be made to ensure you are getting adequate nutrition and calories for your meal plan range.

Q: CAN I DRINK COFFEE DURING THE CLEANSE PHASE?

A: Coffee is a zero-calorie beverage that can count toward total hydration goals. Note that if you put milk, cream and sugar or other sweeteners into your coffee, it needs to be accounted for. You can use calorie tracking websites or apps to see how many calories are in your coffee and adapt your meals accordingly.

If you prefer to eliminate coffee during the Cleanse Phase, that is fine as well. Sticking to water, Spark®

and other low calorie beverages are adequate ways to hydrate.

Q: SHOULD I TRACK MY FOOD?

A: Tracking your food is often a great way to hold yourself accountable. If you are following the meal plan exactly, then you

know how many calories you are eating, but if it helps to fill in the blank meal plans or track with an app, then do it! Everyone is different and you should use the accountability tool that works best for you.

Q: CAN MY FAMILY DO THE MEAL PLAN WITH ME?

A: Yes! This meal plan is designed with nutrient-rich foods and meals that your whole family will love! Serving sizes may be different for them than they are for you, but they can definitely eat what you are eating! In fact, it is preferred as this program is about real life and helping you fit your eating needs in with your family and everyday life! While the 24 Day JumpStart products are for individuals 18 and up only, you can incorporate your meal plan for the whole family.

Q: WHAT WILL MY RESULTS BE IF I FOLLOW THE PROGRAM?

A: This is up to you! Everyone responds differently to the 24 Day JumpStart. AdvoCare cannot guarantee results from the meal plan so while you may experience some weight loss, you must remember weight loss is a marathon, not a sprint. Results after a lifestyle change take consistent work, usually over a period of 90 days. We encourage you not to eat as little as possible, but instead focus on fueling your body with the calories needed to help you meet your goal. Eating when you are hungry and stopping when you are satisfied is typically a good rule of thumb! The goal is that you have energy to live your life, chase kids, go to work, and exercise. Let the JumpStart Program help you fuel your best life!

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#1LIVE BY THE 80/20 RULEHealthy eating has to fit into your lifestyle, or you will never be able to maintain it. While veggies should fill up a good portion of your plate, it is not realistic to say that you will never eat cake, ice cream or chips and queso again, so it is important to understand how to make all foods fit. Think of living by the 80/20 Rule. This means that 80 percent of the time you focus on eating nutrient-rich foods like whole grains, lean protein, healthy fat, fruits and veggies as well as exercising. Then, 20 percent of the time you can include foods that are higher in calories and lower in nutrients. You know, the ones that taste great, but that you shouldn’t consume every day for your waistline and health’s sake!

#2WATCH THE NUTRIENTTIMING CLOCKNutrient timing is key to healthy eating. If you skip meals, you set yourself up to feel “starving” and likely to make less optimal food choices. The goal is to fuel your body with nutrient-rich foods every few hours throughout the day. Eating regularly helps stabilize your blood sugar and energy levels. It also helps you feel hungry and satisfied versus starving and stuffed! So, watch the clock and set the alarm for nutrient timing!

#3PAY ATTENTION TO PORTIONSPlates and portion sizes are bigger these days! Your goal is to think of eating until you are not hungry, instead of until you are full. While this is easier said than done, pre-

plating your food, portioning snacks into baggies and asking for a to-go container at the restaurant can help you have better portion control. A good rule of thumb is to fill half your plate with veggies, one-fourth lean protein and one-fourth whole grains. After you finish eating, if you are still hungry, go back for more vegetables

#4GO WHOLE WITH GRAINSGrains, or carbohydrates, are one of your body’s main sources of energy. Your goal is to choose more whole grains like whole wheat, oats, quinoa, farro, couscous, etc. Whole grains have more fiber, which helps with heart and gastrointestinal health, while also helping you stay full a little longer. A small portion of grains at every meal can help stabilize your energy levels throughout the day.

N U T R I T I O N G U I D E L I N E S

1 0 S T E P S T O S E T Y O U R S E L F U P F O R S U C C E S S

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#6GARNISH YOUR MEALS WITH HEALTHY FATUnsaturated fats like fatty fish, nuts, nut butters, seeds, avocado and unsaturated oils are essential for heart health. Because fat yields more calories per grams than carbohydrates and protein (9 calories per gram as compared to 4), think of garnishing meals and snacks with fat like nuts in your oatmeal or avocado on your wrap. Fat can help with satiety and keeping you full longer after a meal.

#7FILL UP ON VEGGIES AND FRUITFull of fiber and nutrients, eat as many vegetables and fruit as you can! It is important to note, however, that fruit is a sugar and technically falls in the carbohydrate category. So, work on eating more

veggies! Each color packs a different nutrient package so aim to get a variety of colors.

#8HYDRATE WITH THE RIGHT FLUIDSHydration is a key component to healthy eating. Ideally your goal is to drink water, but other low-calorie beverages count as well. Be sure that you are not adding sugar calories with your fluids from things like soda, sweet tea, fancy coffee beverages, juices and other sugar-sweetened beverages, as those can have a negative effect on health and your waistline. Plus, they typically don’t make you feel full.

#9READ FOOD LABELS OVER MARKETING ADSExamining the food label can help you make more educated

decisions at the grocery store. Do not let yourself be persuaded by the advertisement on the package because sometimes it doesn’t tell the whole nutrient story. Take time to look at the ingredients, as well as the calories, carbohydrates, fiber, protein and fat grams to ensure you are making a nutrient-rich choice.

#10HAVE AN EATING GAME PLANJust like in a sports game or preparing a business proposal, having a plan is essential to success. Thinking and planning in advance is key to healthy eating. If you are going out to eat, check out the nutrition facts before you go. Have a busy week at work? Be sure to pack healthy snacks to fuel your day. Planning sets you up to make better decisions and makes healthy eating easier! Remember, a goal without a plan is just a wish, so get a plan in place!

#5POWER THE DAY WITH PROTEINProtein plays a variety of roles in the body including building lean muscle mass and slowing down digestion. High-quality protein sources are animal foods (including dairy and eggs) along with soy and quinoa. You can also find protein in plant foods like beans, legumes, nuts and seeds. Pairing protein with a high-fiber carbohydrate at each meal and snack will help stabilize normal blood sugar and energy levels over the course of the day. Eggs and oatmeal, chicken and rice, salmon and sweet potato and cheese with whole grain crackers are all great examples.

“a goal without a plan is just a wish”

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M E A L P R E P T I P SMeal prep may seem overwhelming when you first start, but it can help you in a variety of ways! Dedicate a few hours and save time throughout the week.

1. GROCERY SHOP• Make a grocery shopping list

and stick to it! Go through each week’s meals and snacks, compare it to what’s already in your kitchen and make your list from there.

• If you’re getting condiments, be mindful of the sugar and sodium content – Take a look at the food label and ingredient list to double check your choice.

2. PRODUCE PREP• When you get home, take the

time to peel, chop and cut all your produce.

• Put prepped veggies and fruit into containers in the fridge so that they are easy to grab for a snack or to toss into a dish for an easy dinner.

• Roasting is a delicious way to eat vegetables and often a great way to learn to like other veggies. Drizzle your veggies with olive oil, herbs and spices, and then cook on 400 degrees F for 45 minutes to an hour. Store in an air-tight container in the refrigerator. Veggies cooked like this can stay fresh in the fridge up to five days, making veggies an easy addition to weeknight meals.

3. SNACK-BAGGIE TEMPTING FOODS• If foods that come in large

packages like nuts and crackers tempt you to eat too many, try snack bagging them right after you grocery shop. Use the serving size on the box or bag to determine how many

servings are in the container. From there, get out that many snack bags and separate. This will make your life easier when it comes to snack time as well as help you watch your portion sizes.

4. PREP YOUR PROTEINS• Having protein options already

cooked can make it easier during the week!

• Flavoring your protein with basic seasonings can make it easier to add to various dishes.

5. MAKE BREAKFAST EASY• Breakfast can be a struggle for

many people due to morning time constraints so prep what you can beforehand.

• A great option to mix in advance or in the morning are the AdvoCare Meal Replacement Shakes. They can also be used to make overnight chia puddings.

• If oats or yogurt parfaits are on the weekly plan, consider prepping them the night before so you can grab and go.

• Have a back-up breakfast from the plan that’s easy to grab in case time gets away from you!

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good food=good mood

VEGETABLES Pre-chopped fresh vegetables Bagged spinach and mixed greens Frozen steam-in-the-bag vegetablesLow-sodium canned vegetables

FRUITSFresh fruit (all kinds)Individual fruits for on the goFrozen fruit for smoothiesDried fruit

WHOLE GRAINS OatsQuinoa100% Whole grain bread/wrapsBrown rice

PROTEINSGreek yogurtString/sliced cheeseCottage cheeseChickenLean beefFishBeans and lentils

LOW-CALORIE CONDIMENTSBalsamic vinegarKetchupDijon mustardVarious herbs and spicesLemon/lime juice

ADVOCARE PRODUCTSSpark®

Meal Replacement ShakesAdvoBars®

M U S T - H A V E F O O D SHEALTHY FATSNuts Seeds Peanut/almond butter Avocado Olive oil Canola oilHummus

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M E A L P L A N S WA P SIf there are certain foods that you don’t like or care for in the meal plan, you can swap them out by matching the

serving size to another food. The below options will allow you to swap in what you like or what your family prefers!

CARBOHYDRATES (20-30 GRAMS CARBOHYDRATE EACH)• Beans, ½ cup dry, 1 cup cooked• Lentils, ¼ cup uncooked/dry,

½ cup cooked• Oatmeal, ½ cup uncooked/dry,

1 cup cooked• Quinoa, ¼ cup uncooked, ½

cup cooked• Potatoes (any variety), 1 cup or

1 medium potato• Whole grains (brown rice,

whole grain pasta, etc.), ½ cup cooked

• Whole grain bread, 1 slice, ½ English muffin or small bagel

• Whole grain crackers, 10-15 each or 1 serving as indicated on food label

PROTEIN 1 OZ EQUIVALENTS (7-8 GRAMS PROTEIN)• 1 oz meat (beef, pork, bison,

venison, ground beef)• 1 oz fish (cooked salmon,

halibut, cod, tuna, etc.)• 1 oz poultry (chicken or turkey)• 1 large egg• 1 oz firm tofu or 2 oz extra firm

or regular tofu• 1 oz cheese• 3 oz Greek yogurt• 7 oz plain yogurt• 8 oz cow’s milk (also contains

12 grams of carbohydrate)• 2 tablespoons nut butter (also

contains 8 grams of fat)• 1-2 oz seeds (also contains 5-8

grams of fat)• ½ cup beans or lentils

(also contains various amounts of carbohydrate)

DAIRY• 8 oz milk (skim or reduced fat,

ultra-filtrated milk is higher in protein)

• 6 oz plain yogurt (nonfat or low fat)• 1 ½ oz low-fat cheese• ½ cup cottage cheese

FAT (4-5 GRAMS FAT EACH)• Avocado, ⅛ medium• Nut butter, 1 tablespoon• Nuts, 6 almonds, 2 whole

pecans/walnuts, 10 large or 20 small peanuts, 1 tablespoon other nuts

• Olives, 5 large or 10 small• Seeds, 1-2 tablespoons• Unsaturated oils, 1 teaspoon

VEGETABLES • 1 cup green leafy vegetables• 1 cup raw vegetables• ½ cup cooked vegetables • 6 oz 100% vegetable juice

FRUITS• 1 medium-size fruit (apple,

orange, peach, pear, plum, etc.)• 1 cup berries• ½ banana• ½ cup chopped fruit (melon,

mango, pineapple, etc.)• ¼ cup dried fruit (raisins, dates,

prunes, etc.)• 15 individual bite-size fruit

(grapes, cherries)

VEGETARIAN SWAPS• 2-3 oz regular tofu = 1 oz protein equivalent• 1-1/2 oz firm tofu = 1 oz protein equivalent• 1 oz tempeh = 1 oz protein equivalent• 8 oz soymilk or protein-fortified

nut milk = 8 oz milk• ½ cup edamame = 6 oz Greek yogurt• 1/3 cup edamame = 1 oz low-fat or 2% cheese

A note on protein: based on the one-ounce (or equivalent) serving sizes above, most individuals should consume 3–4 ounces at a meal, to meet the 20–30 gram recommendation, and 1–2 ounces at a snack. Individuals may require more or less protein depending on individual needs and should seek the counsel of a registered dietitian for individualized recommendations.

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O N T H E G O + E AT I N G O U TThere might be times you have to eat out and can’t eat off the plan. Work trips, family events, kid’s sports games and

other things happen, so here are some easy tips to help match your meal plan and make a good choice on the go!

FRIDGE-FREE SNACK IDEAS FOR WORK BAGS, TRIPS AND DESKS• Nuts• Oatmeal packets or cups• Individual nut butter cups or

squeeze packets• Turkey Jerky (Watch out

for sodium levels and added ingredients)

• Whole grain crackers + individual nut butter cups or squeeze packets

• Tuna (in water)• Protein Shakes (like

AdvoCare Bodylean25™)• Protein bars (like AdvoBar®)

TIPS FOR EATING AT RESTAURANTS• Use the plate rule! A good rule

of thumb is to make half of your plate veggies, one-fourth lean protein and one-fourth whole grains.

• If really hungry, start with a salad with dressing on the side.

• Consider ordering a lunch or kid’s size portion.

• Share an entrée and get an extra side salad.

• Make your meal multiple colors (green, orange, red, yellow, etc.) as adding color typically means adding fiber, which can help you feel full faster.

• Ask your waiter for a to-go box and reserve half of your meal for later (portions served in American restaurants tend to be extremely large).

• Ask for your sauces, spreads and salad dressings on the side when possible.

• Substitute zucchini noodles or cauliflower rice instead of pasta.

• Look for words like baked, grilled, roasted, pan seared, sautéed and steamed.

• Avoid menu items with words like crispy, fried, battered, breaded, creamy, buttered, stuffed with, etc. in the description.

• Swap white buns or biscuits with a whole grain bun, English muffin or wrap.

• Substitute a side salad or fruit instead of fries or other fried side items.

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ADVOCARE MEAL REPLACEMENT SHAKE (MRS) : CHOCOLATE • Chocolate MRS + banana + peanut butter• Chocolate MRS + strawberries + almond butter• Chocolate MRS + strawberries + cashew butter + cinnamon

ADVOCARE MEAL REPLACEMENT SHAKE (MRS):CHOCOLATE PEANUT BUTTER• Chocolate peanut butter MRS + banana + sunflower butter• Chocolate peanut butter MRS + blueberries + peanut butter• Chocolate peanut butter MRS + raspberries + almond butter

ADVOCARE MEAL REPLACEMENT SHAKE (MRS): VANILLA• Vanilla MRS + banana + peanut butter• Vanilla MRS + strawberries + blueberries + almond butter• Vanilla MRS + mango + almond butter

ADVOCARE MEAL REPLACEMENT SHAKE (MRS) : BERRY • Berry MRS + banana + peanut butter• Berry MRS + raspberries + cashew butter• Berry MRS + pineapple + cashew butter

S M O O T H I E I D E A SADVOGREENS MEAL REPLACEMENT SHAKE (MRS): SALTED CARAMEL• Salted caramel MRS + banana + cocoa powder + peanut butter• Salted caramel MRS + banana + vanilla almond butter• Salted caramel MRS+ blueberries + cinnamon + almond butter

ADVOGREENS MEAL REPLACEMENT SHAKE (MRS): CHOCOLATE CHIP COOKIE DOUGH• Chocolate chip cookie dough MRS + banana + peanut butter• Chocolate chip cookie dough MRS + banana + unsweetened coconut

+ almond butter• Chocolate chip cookie dough MRS + strawberries + cinnamon +

cashew butter

OTHER NO/LOW-CALORIE SMOOTHIE ADD-INS• Nutmeg• Ginger• Cocoa• Turmeric• Vanilla extract

+ add-ins

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1 4 0 0 - 1 6 0 0 C A L40% CARBOHYDRATE (140-160 GRAMS)

30% FAT (47-53 GRAMS)

30% PROTEIN (105-120 GRAMS)

1 serving of remainder Sweet

and Savory Farro Salad on top

of 2 c spinach

Instead of chicken, add 4 oz tuna

4 oz ground beef burger seasoned to

your liking w/ 1 slice 2% cheese wrapped in lettuce

1.5 c golden sweet potatoes

350-400 calories

1 c berries on side½ c berries1 c berries

1 c berries1 c berries

SparkProbiotic Restore

Ultra Capsules

Spark®

Probiotic RestoreUltra® Capsules

AdvoCare Fiber

Bedtime

AdvoCare FiberAdvoCare Fiber AdvoCare FiberAdvoCare Fiber AdvoCare Fiber AdvoCare Fiber

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30% FAT (47-53 GRAMS)


350-400 calories

Spark®


AdvoCare Fiber AdvoCare FiberAdvoCare Fiber AdvoCare FiberAdvoCare Fiber AdvoCare Fiber AdvoCare Fiber

Bedtime

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PROTEINS90/10 ground beefChicken breastEggsSalmonTuna fish in waterTurkeyTurkey sausage, pre-cooked, crumbled

VEGETABLESBroccoliCauliflower, headCorn, freshKale Raw veggies of choice for dippingRomaine lettuceScallionsSpinachSpiralized zucchini/ summer squashSweet potatoesTomatoesTomato sauceTomato paste

FRUITSApplesBananasBerries of choiceBlueberries, frozenCranberries, driedLemonOrange juice, 100% (Small container)Pineapple, chopped

DAIRYCheddar cheese, 2% and shreddedFeta cheese, low-fatMozzarella cheese, 2% and shreddedString cheese, 2% or low-fatGreek yogurtMilk (1% or 2%)Ultra-filtrated Milk (2%)

GRAINSFarroOatsQuinoaRed lentilsWhole grain spaghetti pasta

FATSAlmonds, chopped/shavedAvocadoHummusPeanut/almond butter, naturalPecansSmart Balance® (SB) butter/ olive oil blend

CONDIMENTSBaking powderBalsamic VinegarBalsamic Vinaigrette, lightCooking sprayExtra Virgin Olive OilHoneyHot sauceMaple syrupSeasoned rice wine vinegar

HERBS, SPICES, SEASONINGSBasilCinnamonGarlic, freshGarlic herb seasoning of choice (for omelet)Onion saltOregano, driedParsleyPepperRosemarySaltVanilla

W E E K O N E

Grocery List

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M E A L P R E P L I S T( W E E K O N E )

Read through recipes to decide what you want to prep in advance based on your schedule

Wash and chop veggies

Wash and cut fruit

Prep lean proteins for the week (can cook chicken and salmon in advance if desired)

Make hard-boiled eggs

Make Sweet and Savory Farro Salad (can make in advance if desired)

Make Egg-cellent Breakfast Muffins (see recipe)

Make Peanut Butter Protein Balls (see recipe – can make double & freeze for next week)

Make Overnight Oats (see recipe) today or tomorrow

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30% FAT (47-53 GRAMS)


350-400 calories

2 Egg-o-licious Frittata Muffins*

⅓ c oats cooked w/ 6 oz low-fat milk & 2 tsp. peanut butter

mixed in

2 Quinoa Bites*

6 oz Greek yogurt

Salad w/ mixed greens, 3 oz turkey, 1 oz goat cheese, veggies of choice,

1 Tbs. chopped walnuts, 2 Tbs.

hummus as dressing

20 grapes

1 apple

2 oz 2% cheese

2 oz pan-seared salmon

1 c roasted non-starchy veggies

1 serving Veggie Cheesy Couscous*

2 eggs w/ ¼ avocado

1 chopped apple & ½ c berries of choice

mixed together & drizzled w/ 4-6 oz

Greek yogurt

2 – 2% string cheeses

1 banana

4 oz chicken (deli or cooked) on top of romaine lettuce

& veggies of choice & 1 Tbs. balsamic

vinaigrette

1 serving Veggie Cheesy Couscous*

2 hard-boiled eggs

1 c berries

3 oz rotisserie chicken1/2 c quinoa or

brown rice1 serving Lemon

& Parmesan Grilled Okra*


1 ½ oz 2% cheese

1 banana

½ c berries mixed w/ ½ apple chopped

2 oz 2% cheese

Salad w/ 3 oz turkey, veggies of choice, 1 Tbs. walnuts, 1 Tbs.

craisins & 1 Tbs. balsamic vinaigrette

1 serving Lemon & Parmesan Grilled Okra*

1 c berries

2 Quinoa Bites*

6 oz Greek yogurt

Chicken Burrito Bowl Makeover

(use leftover rotisserie chicken)*

1 c roasted non-starchy vegetables

2 hard-boiled eggs

1 apple

2 Peanut Butter Protein Bites*

4 oz Greek yogurt

4 Thai Turkey Zucchini Meatballs*

⅔ c brown rice or quinoa

1 c roasted non-starchy veggies

3 oz pan-seared salmon

1 serving of

The Pink Salad*

½ c berries

Meal Replacement or AdvoGreens Meal Replacement Shake

+ ⅓ c berries+ 1 Tbs. nut butter

2 Peanut Butter Protein Bites*

4 oz Greek yogurt

2 Quinoa Bites*

6 oz Greek yogurt

1 – 2% string cheese1 hard-boiled egg

1 c berries of choice

4 oz pan seared flank steak

1 serving of The Pink Salad*

Add ½ c chopped apple to salad

4 Thai Turkey Zucchini Meatballs*

Salad w/ 1 Tbs. light balsamic vinaigrette

1 c fruit of choice

1 c baby carrots¼ c hummus

1 oz 2% cheese

Healthy Cheesy Chicken

Taco Casserole

Spinach salad w/ veggies of choice, ¼ c corn and salsa

3 oz flank steak, fresh spinach,

sliced roasted bell peppers, 1 oz 2% cheese of choice,

⅓ avocado wrapped up in 2 corn tortillas

(can add other veggies as well)


1 small fruit

1 oz turkey rolled w/ 1 oz 2% cheese dipped

in 2 Tbs. hummus Sliced bell peppers

Breakfast for Dinner!Omelet with 2 eggs, 1 oz turkey, 1 oz 2% cheese, veggies of choice, ¼ avocado

1 large sweet potato roasted and shredded

Healthy Cheesy Chicken Taco

Casserole*

⅓ c rice mixed in

1 c roasted veggies

of choice


+ ⅓ banana+ 1 Tbs. nut butter

Meal Replacement or AdvoGreens Meal Replacement Shake+ ¼ c chopped fruit+ 1 Tbs. nut butter


+ ⅓ c berries+ 1 Tbs. nut butter

D A Y 8 D A Y 1 0 D A Y 1 3D A Y 9 D A Y 1 2D A Y 1 1 D A Y 1 4

AdvoCare Fiber AdvoCare Fiber AdvoCare Fiber

SparkMNS Color Pack

(Pack #1)

SparkMNS Color Pack

(Pack #1)

SparkMNS Color Pack

(Pack #1)

SparkMNS Color Pack

(Pack #1)

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MNS White Packs (Pack #3 & 4)




MNS White Pack (Pack #2)




Spark®


Bedtime

20


30% FAT (47-53 GRAMS)


350-400 calories

D A Y 8 D A Y 1 0 D A Y 1 3D A Y 9 D A Y 1 2D A Y 1 1 D A Y 1 4

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Bedtime

AdvoCare Fiber AdvoCare Fiber AdvoCare Fiber

SparkMNS Color Pack

(Pack #1)

SparkMNS Color Pack

(Pack #1)

SparkMNS Color Pack

(Pack #1)

SparkMNS Color Pack

(Pack #1)





Spark®


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PROTEINSEggs (2 dozen)Chicken, Rotisserie whole chickenChicken breast (boneless, skinless)Flank steak, leanSalmonTurkey, deli or roastedTurkey, ground

VEGETABLESBeetsBlack beans, cannedCarrots, babyCherry tomatoesCilantroCremini mushroomsCorn (canned or fresh)Green onions (scallions)KaleItalian style diced tomatoes, cannedMixed spring greens

Okra pods (18 pods, 1 container or ~3 cups up to ~4 inches long)Red bell peppersRed onionRed tomatoesSpinachSweet potatoTomato pasta sauce, cannedTomato pasteVeggies of choice for roasting and grillingWhite/yellow onionsYellow bell peppersZucchini, regular and spiralized

FRUITSApplesBananasBerries of choiceCranberries, driedGrapesLemonsPears

DAIRYCheddar cheese, 2% gratedMonterey Jack cheese, 2% gratedParmesan cheese, shreddedSliced cheese of choice, 2% cheeseSoft goat cheeseString cheese, 2% or low-fatGreek yogurtMilk, 1%Ultra-filtrated milk

GRAINSBrown riceCorn tortillasCouscousOatsQuinoa

FATSWalnutsNatural peanut butter (creamy or crunchy)Natural almond butterAvocadosHummus

CONDIMENTSBalsamic Vinaigrette, light Canola oilCoconut milkCooking sprayDijon mustardExtra Virgin Olive OilFish sauceHoneyMaple syrup Red curry pasteSalsaWhite wine vinegar

HERBS, SPICES, SEASONINGSBasilBrown sugarCinnamonGarlic cloves, freshGranulated sugarHot pepper chili flakesGinger NutmegPepperSea Salt

W E E K T W O

Grocery List

22

M E A L P R E P L I S T( W E E K T W O )



Wash and cut fruit

Freeze fruit if you prefer frozen fruit in your Meal Replacement Shakes

Prep lean proteins for the week (can cook in advance if desired)

Roast vegetables and store in air-tight container


Make Egg-o-licious Frittata Muffins (see recipe)

Make Quinoa Bites (see recipe)

Make Peanut Butter Balls (see recipe – or thaw the extra made from last week)

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30% FAT (47-53 GRAMS)


350-400 calories

Meal Replacement or AdvoGreens Meal Replacement Shake*

Blend w/ water+ 2 Tbs. Chia Seeds

3 “Pick-Me-Up” Energy Bites*

Kale Waldorf Salad*

Add 4 oz sliced turkey on top

1 oz 2% cheese

1 oz turkey

1 apple

1 – 4oz Chicken Caprese Burger Patty*

⅔ c quinoa

Mixed greens salad w/ 1 Tbs. light

Balsamic Vinaigrette



Apple Dippers*

Roll up 2 oz turkey& 1 oz 2% cheese

⅓ cup hummus,Sliced red bell peppers & any other veggies

1 apple or banana

2 Vanilla Honey Nut Bars*

1 – 2% string cheese

2 Flank Steak Wrapped

Veggie Rolls*


+ ¼ cup chopped fruit+1 Tbs. nut butter

6 oz Greek yogurt

1 c strawberries

1- 4 oz Chicken Caprese Burger Patty*

Lay on top of 2 c spinach/romaine w/

2 Tbs. cheese & 2 Tbs. light

Balsamic Vinaigrette

1 c chopped fruit


Kale Waldorf Salad* (from Monday)

Add 3 oz pan seared salmon on top

(Cook extra salmon for tomorrow night’s

salmon tacos)

1 oz 2% cheese

1 oz turkey

1 large apple

1 hard-boiled egg

1 string cheese

1 banana

Lettuce wraps with 3 oz pan seared

salmon (from yesterday), ⅔ c brown

rice, ¼ avocado, Sautéed left over

veggies

Single Foods Salad*




2 Vanilla Honey Nut Bars*

1 – 2% string cheese

Apple Dippers*

Sweet & Spicy Chicken*

Mixed greens salad

w/ 1 Tbs. light Balsamic Vinaigrette

2 Flank Steak Wrapped Veggie Rolls* Leftovers

6 oz Greek yogurt

1 c strawberries

2 servings Buffalo Chicken Meatballs*

Put over ½ cup

brown rice or quinoa

Roast 1 c of your remainder veggies

Single Foods Salad*

½ banana

1 Tbs. peanut butter

4 oz Greek yogurt

1 oz 2% cheese slice1.5 oz turkeyRoll up w/ 1

green apple sliced in middle

2 servings Buffalo Chicken Meatballs*

Wrap them up in left over romaine

lettuce wraps

1 c fruit for dessert

Sweet & Spicy Chicken Leftovers*

Mixed greens salad

w/ 1 Tbs. light Balsamic Vinaigrette




+ ¼ cup chopped fruit+ 1 Tbs. nut butter


+ ⅓ cup berries+ 1 Tbs. nut butter

D A Y 1 5 D A Y 1 7 D A Y 2 0D A Y 1 6 D A Y 1 9D A Y 1 8 D A Y 2 1

SparkMNS Color Pack

(Pack #1)

SparkMNS Color Pack

(Pack #1)

SparkMNS Color Pack

(Pack #1)

SparkMNS Color Pack

(Pack #1)

SparkMNS Color Pack

(Pack #1)

SparkMNS Color Pack

(Pack #1)

SparkMNS Color Pack

(Pack #1)















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30% FAT (47-53 GRAMS)


350-400 calories

D A Y 1 5 D A Y 1 7 D A Y 2 0D A Y 1 6 D A Y 1 9D A Y 1 8 D A Y 2 1

SparkMNS Color Pack

(Pack #1)

SparkMNS Color Pack

(Pack #1)

MNS White Packs(Pack #3 & 4)


SparkMNS Color Pack

(Pack #1)

SparkMNS Color Pack

(Pack #1)



SparkMNS Color Pack

(Pack #1)

SparkMNS Color Pack

(Pack #1)



SparkMNS Color Pack

(Pack #1)









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PROTEINSChicken breastChicken breast, ground (2 lbs)EggsFlank steakSalmonTurkey

VEGETABLESAsparagusBroccoliCarrotsCeleryCorn, freshGreen onionsKaleRed bell peppersRomaine lettuce – get whole head so the leaves are large for lettuce tacosSpinachSweet potatoes (lots of these!)TomatoesVeggies of choice for omeletZucchini

FRUITSApple, FujiApples, Granny SmithBananasBlueberries, freshChopped fruit of choiceCranberries, driedLemons (about 6)Mandarin orangeStrawberries, fresh

DAIRYCottage cheese (if you like it)Cheddar cheese, 2% shreddedSliced 2% cheeseString cheese, 2%Greek yogurtGreek Yogurt, vanillaMilk, 1%Ultra-filtrated milk

GRAINSBrown riceOatsPanko, Small containerQuinoa

FATSAlmondsAlmond butter, naturalAvocadoBerry, Macaroon, Almond MixCashewsChia seedsHummusPeanutsPeanut butter, naturalPecansPestoWalnuts

CONDIMENTSBalsamic Vinaigrette, lightBragg’s Liquid Aminos or coconut aminosBuffalo sauce or your favorite hot sauceDijon MustardExtra Virgin Olive OilHoneyRanch or Bleu Cheese dressing (light is a good option!)

Red wine vinegarSesame oilSeasoned rice wine vinegarSmart Balance® (SB) butter/ olive oil blend

HERBS, SPICES, SEASONINGSCilantroCinnamonCocoaDark chocolate chips – mildly sweetGarlic, fresh mincedGarlic herb seasoningGarlic powderGarlic pasteGinger Onion powderOreganoPepperSea SaltVanilla

W E E K T H R E E

Grocery List

26

M E A L P R E P L I S T( W E E K T H R E E )



Wash and cut fruit




Make AdvoCare Chia Seed Pudding (see recipe – can substitute shake instead)

Make “Pick-Me-Up” Energy Bites (see recipe)

Make Vanilla Honey Nut Bars (see recipe)

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30% FAT (47-53 GRAMS)


350-400 calories



1 Apple Almond Energy Bite/Square

6 oz Greek yogurt

Chilled Cucumber & Avocado Soup

w/ Tomatoes*

3 oz pan seared salmon

2 servings Simple Kale Chips*

1 string cheese

1 apple

Shrimp & Asparagus Stir Fry*

Mixed greens salad w/ ¼ cup 2% cheese of choice, 1 Tbs. light balsamic vinaigrette



Snack Attack Dippers*

Mix-n-Match Lunch!2 oz turkey

1 string cheese⅓ c hummusBaby carrots

2 servings Simple Kale Chips

Blueberry Yogurt Parfait*

Chilled Cucumber & Avocado Soup

w/ Tomatoes*

Salad w/ 2 oz turkey, 1 oz 2% cheese, 1

Tbs. walnuts & 1 Tbs. balsamic vinaigrette

Meal Replacement or AdvoGreens Meal Replacement Shake+ ¼ c chopped fruit+ 1 Tbs. nut butter

½ banana

2 oz 2% cheese

Leftovers: Shrimp & Asparagus Stir Fry*

Instead of putting on rice – wrap up in

2 corn tortillas

Mixed greens salad w/ ¼ c 2% cheese of choice, 1 Tbs. light balsamic vinaigrette

1 Apple Almond Energy Bite/Square*

2 Avocado Chicken Salad Tacos*

1 c roasted veggies of choice

Chickpea Chocolate Chip Bars*

6 oz Greek yogurt

1 apple

2 oz 2% cheese

4 oz pan seared salmon (Make extra

salmon) Grilled Sweet Potato Slices*

Spinach salad w/

all the veggies you want & 2 Tbs.

balsamic vinaigrette

Leftovers: 2 servings of Avocado Chicken

Salad from last night* (no tortillas)

Lay on top of 2 c fresh spinach/romaine

1 apple

2 eggs w/ ¼ c grated 2% cheese

1 c berries

Grilled Sweet Potato Slices*

½ banana

2 oz 2% cheese

1 Apple Almond Energy Bite/Square*

6 oz Greek yogurt

Snack Attack Dippers*

Friday night BBQ!4 oz chicken on grill1-2 c grilled veggies

of choice Drizzle w/ 1 Tbs. pesto

1 large sweet potato

sliced & grilled

Leftover Salmon!2 large pieces romaine each w/ 2 oz of salmon,

1 slice avocado, tomatoes & any other veggies. Drizzle w/ balsamic vinaigrette

1 c fruit of choice

1 Chickpea Chocolate Chip Bar*

6 oz Greek yogurt

1 serving Simple Sirloin Kabobs*

Spinach salad w/ 2 Tbs. chopped walnuts, 2 Tbs.

dried cranberries, 1 Tbs. light balsamic vinaigrette dressing

In a hurry?Take 3 oz turkey, ¼ c 2% cheese,

½ avocado, veggies of choice & wrap in 2 corn tortillas

1 small apple OR ½ banana

Chickpea Chocolate Chip Bars*

6 oz Greek yogurt

Blueberry Yogurt Parfait*

Leftovers!4 oz grilled chicken from Friday BBQ1-2 c remaining roasted or grilled

veggies from week (or eat them fresh)

2/3 c cooked quinoa

Leftovers!1 serving Simple Sirloin Kabobs*

Spinach salad w/ 2 Tbs. chopped walnuts, 2 Tbs.

dried cranberries, 1 Tbs. light balsamic vinaigrette dressing

Diet-Ditching Breakfast Wrap*

2 eggs w/ ¼ avocado

1 chopped apple & 1 c berries of choice

drizzled w/ 6 oz Greek yogurt

Diet-Ditching Breakfast Wrap*

D AY 2 2 D AY 2 4 D AY 2 7D AY 2 3 D AY 2 6D AY 2 5 D AY 2 8

SparkMNS Color Pack

(Pack #1)

SparkMNS Color Pack

(Pack #1)

SparkMNS Color Pack

(Pack #1)







28


30% FAT (47-53 GRAMS)


350-400 calories

D AY 2 2 D AY 2 4 D AY 2 7D AY 2 3 D AY 2 6D AY 2 5 D AY 2 8

SparkMNS Color Pack

(Pack #1)


SparkMNS Color Pack

(Pack #1)


SparkMNS Color Pack

(Pack #1)





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PROTEINSBeef sirloin steak (2 pounds)Chicken breastChicken, rotisserie whole chickenEggsSalmonShrimp, peeled & deveined (1.5 pounds raw large)Turkey

VEGETABLESAsparagusCarrots, babyCherry tomatoes (2 pints)Chickpeas (canned, rinsed and drained)CilantroCucumbersGreen bell peppersKaleMushroomsPlum tomatoesRed bell peppersRed onion

Romaine lettuce – get whole head so the leaves are large for lettuce tacosSpinachSweet potatoesVegetables of choice for roasting and grillingVegetable broth

FRUITSApplesBananasBlueberriesCranberries, driedLemonsLimesPineapple, fresh

DAIRYFeta cheese, low-fatGreek yogurtMilk, 1%Mozzarella or Cheddar cheese, 2% gratedParmesan or Asiago cheese, 2% gratedSliced 2% cheeseString cheese, 2% or low-fat

GRAINSCorn tortillasOatsQuinoaBrown rice

FATSWalnutsChia seedsNatural peanut butter (creamy or crunchy)Natural almond butterPestoAvocadosHummusLight sour cream (or you can use Greek yogurt instead)Smart balance (SB) butter/ olive oil blend

CONDIMENTSBrown sugar, lightCanola oilDark chocolate chips – mildly sweet

Dijon MustardExtra Virgin Olive OilHoneyMaple syrup SkewersSoy sauceWhite balsamic vinegar

HERBS, SPICES, SEASONINGSBaking powderBaking sodaChili powderCinnamonCornstarchCuminGarlic cloves, freshGarlic powderGinger PaprikaPepperRosemarySea SaltVanilla

W E E K F O U R

Grocery List

30

M E A L P R E P L I S T( W E E K F O U R )



Wash and cut fruit




Make AdvoCare Chia Seed Pudding (see recipe – can substitute shake instead)

Make “Pick-Me-Up” Energy Bites (see recipe)

Make Vanilla Honey Nuts Bars (see recipe)

31

E G G - C E L L E N T B R E A K FA S T M U F F I N S

(WEEK ONE)

SERVINGS PER RECIPE: 12 MUFFINS

INSTRUCTIONS1. Preheat oven to 350°F degrees. Grease a regular size 12-count

muffin tin with cooking spray.2. Roughly chop spinach.3. In a medium size bowl, whisk eggs. Add in crumbled turkey

sausage and spinach and whisk again to evenly incorporate.4. Evenly distribute egg mixture into muffin tin, filling each cup

approximately half full.5. Bake for 20 to 25 minutes until eggs are set in the middle.6. Remove from heat and evenly distribute cheese on top of muffins.7. Allow cheese to melt and use a spoon to gently dislodge muffins

from the tin.8. Allow to cool on a cooling rack for at least a minute before

serving, with a little salt and pepper to taste!9. Store egg muffins in an airtight container in the refrigerator for up

to 5 days.

R E C I P E S : B R E A K F A S T

INGREDIENTS8 ea. Large whole eggs8 oz. Turkey sausage,

pre-cooked, crumbled2 c. Fresh spinach, chopped

¼ tsp. Salt⅛ tsp. Black pepper1 c. 2% cheddar cheese, gratedTo taste Cooking spray

Note: If using uncooked turkey breakfast sausage, be sure to brown in a skillet before adding to egg mixture.

32

INSTRUCTIONS1. In a small pan, spray nonstick cooking spray and sauté the sweet

potatoes over medium-high heat until warm. Meanwhile, heat an omelet pan over medium, spray with nonstick spray, and add the eggs.

2. While potatoes are browning, add a handful of torn baby spinach, hot sauce and seasoning. Continue to sauté until spinach wilts.

3. Once eggs are half-set, spoon the potato and spinach mixture onto one-half of the eggs.

4. Continue to let eggs cook until mostly set and until bottom is firm. 5. Carefully fold the open half of the eggs over the potato and spinach

mixture, then slide omelet onto serving plate. Top with salsa.

INGREDIENTS


G O L D E N S W E E T P O TAT O S P I N AC HB R E A K F A S T O M E L E T

(WEEK ONE)

SERVINGS PER RECIPE: 1 OMELET

2 ea. Eggs1 ea. Sweet potatoes, diced1 c. Fresh spinach torn

or shreddedTo taste Garlic herb seasoning

(or any blend)

To taste Hot sauce of choiceTo taste Cooking sprayTo taste Other veggies

33

INSTRUCTIONS1. In a medium size mason jar, fill with oats.2. Pour milk on top of oats and stir.3. Stir honey and vanilla into oat mixture.4. Let sit in refrigerator overnight or at least 6 hours.5. When ready to eat, stir and top with pecans.6. Can add sweetener if desired.

INGREDIENTS


O V E R N I G H T O AT S (WEEK ONE)

SERVINGS PER RECIPE: 1 SERVING

¾ c. Milk, 1%⅓ c. Oats (quick cooking steel

cut work great)1 Tbs. Pecans, chopped1 tsp. Honey1 Tbs. Pure vanilla extract

34

INSTRUCTIONS1. Preheat the oven to 375°F degrees.2. In an 8-inch square (or similar-sized) baking dish, mix together the

oats, lentils, baking powder, cinnamon and salt. Evenly distribute berries and coconut on the top of mixture.

3. In a medium bowl, whisk together the milk, maple syrup, egg, butter and vanilla. Pour the mixture over the oats and give it a gentle stir to distribute everything evenly.

4. Bake for 40 minutes, or until the top is golden and the oats have set. Serve warm, topped with milk or a splash of cream. Leftovers reheat well.

INGREDIENTS


O AT M E A L L E N T I L B L U E B E R R Y B A K E

(WEEK ONE)

SERVINGS PER RECIPE: 8 SERVINGS

2 c. Milk, whole1½ c. Old-fashioned rolled oats1 c. Blueberries, frozen

or fresh⅓ c. Pure maple syrup¼ c. Red lentils1 ea. Large egg2 Tbs. Butter, melted and

cooled slightly2 tsp. Vanilla extract1 tsp. Baking powder1 tsp. Cinnamon¼ tsp. Sea saltTo taste Cream½ c Coconut shavings

35

INSTRUCTIONS1. Preheat the oven to 375°F degrees and prep veggies.2. In a large cast iron skillet, heat half the oil over medium heat and

sauté the onions until soft and translucent.3. Add the garlic and mushrooms and cook them until the mushroom

moisture had evaporates. Then, season the filling with salt and pepper to taste and spoon it on a plate to cool to room temperature.

4. In a large bowl, beat eggs with milk, salt and pepper until well combined. Then, add the sautéed mushrooms and spinach and stir to combine.

5. Brush the remainder of the oil onto the muffin tin or spray with a nonstick spray.

6. Evenly spoon in the frittata batter and top each muffin with halved cherry tomatoes.

7. Cook the muffins in the oven for approximately 20 minutes.8. Let the muffins cool before storing. You can store in an airtight

container for 4-5 days.

INGREDIENTS


E G G - O - L I C I O U S F R I T TATA M U F F I N S

(WEEK TWO)

SERVINGS PER RECIPE: 12 MUFFINS

8 ea. Large eggs½ lb. Cremini mushrooms,

thinly sliced½ lb. Frozen spinach, thawed

and squeezed dry (or fresh)

1 c. Cherry tomatoes, halved

½ ea. Medium onion, finely diced

3 ea. Cloves of garlic, minced¼ c. Milk, 1% 2 Tbs. Olive oilTo taste Kosher saltTo taste Freshly ground pepper

36

INSTRUCTIONS1. In a blender, place AdvoCare Meal Replacement or AdvoGreens Meal

Replacement Shake powder and water. Blend until well combined.2. In a container with a lid (like a mason jar), pour shake mixture.3. Add chia seeds and put lid on. Secure tightly. 4. Shake jar/container to mix the shake and chia seeds.5. Leave in refrigerator overnight.6. If meal plan states it, top with fruit in the morning.7. Enjoy as pudding in the morning.

INGREDIENTS


A D V O C A R E C H I A S E E D P U D D I N G

(WEEK THREE & FOUR)


1 ea. AdvoCare Meal Replacement Shake or AdvoGreens® Meal Replacement Shake

9 oz WaterAs needed Chia seeds (amount based on your meal plan)

37

INSTRUCTIONS1. In a medium skillet, scramble egg and egg whites.2. Once eggs are cooked, remove and warm tortillas to liking.3. Sprinkle graded cheese on tortilla.4. Top with scrambled eggs, turkey and avocado.

INGREDIENTS


D I E T- D I T C H I N G B R E A K FA S T W R A P

(WEEK FOUR)


2 ea. Corn tortillas1 ea. Egg2 ea. Egg whites1 oz. Turkey

¼ c. Mozzarella cheese, 2%, grated

¼ ea. AvocadoTo taste Cooking spray

38

INSTRUCTIONS1. Preheat grill.2. In a small bowl, add garlic, rosemary and teaspoon of olive oil. Stir

until well combined and set aside.3. Cut off a thin slice of each potato lengthwise to create an even

base for potato to rest on. Slice off ends of each potato. Rest potato between two chopsticks or wooden spoons to act as a stop for the knife and carefully cut vertical slits in each potato about every ⅛ inch.

4. Rinse potato under running water, fanning out to rinse inside of cut slits. Place potatoes on a plate and microwave at high for 4 minutes. Flip potatoes over and microwave again for an additional 4 minutes.

5. Brush potatoes with remaining olive oil and season with salt and pepper to taste. Once the grill is hot, lay the sweet potato pieces down onto the grill grates. Cover the grill and cook until each side has grill marks, between 3-6 minutes for each side, depending on the temperature of your grill.

6. Spread garlic and rosemary mixture over top of potatoes, cover and let cook another minute or until the desired consistency.

7. Lay over fresh spinach.8. If you prefer to roast the sweet potatoes, brush potatoes with olive

oil and seasonings. Then roast in the oven for 30-35 minutes at 425°F degrees or until tender. Once roasted, remove from oven and lay over spinach.

INGREDIENTS


G R I L L E D S W E E T P O TAT O S L I C E S

(WEEK FOUR)

SERVINGS PER RECIPE: 4 SERVINGS

4 ea. Medium sweet potatoes4 c. Fresh spinach6 ea. Cloves garlic, minced1 Tbs. + 1 tsp. Olive oil, divided

2 tsp. Fresh rosemary, finely chopped

To taste SaltTo taste Ground black pepper

39

INSTRUCTIONS1. Line a cooking sheet with parchment paper or foil.2. In a medium bowl, add the peanut butter and honey and stir together

until well combined.3. Stir in the whey protein powder. 4. Add oats and mix until a dough forms. Can add more honey

if desired.5. After everything is thoroughly combined, roll the dough into 20-22

small balls and place on the cookie sheet.6. Refrigerate for approximately 15-20 minutes or until the bites harden.

INGREDIENTS

R E C I P E S : S N A C K S

P E A N U T B U T T E R P R O T E I N B A L L S

(WEEK ONE)

SERVINGS PER RECIPE: 22 BALLS

1 c. Oats½ c. Whey protein (chocolate or vanilla) or other protein powder½ c. Natural peanut butter (can also use almond butter)¼ c. Honey

40

INSTRUCTIONS1. Preheat oven to 350°F degrees.2. In a small mixing bowl, combine cinnamon, nutmeg and sugars.3. In a large mixing bowl, add cooked quinoa, oats and spice mixture.

Then add the maple syrup, apples, pears and eggs and mix until just combined. Salt to taste.

4. Spray mini muffin tin (24 count) with non-stick cooking spray. Be sure to spray the top of the pan as well because the quinoa bites will overflow out of the cup slightly.

5. Fill each muffin holder with 1 tablespoon of the mixture and bake for approximately 15-20 minutes.

INGREDIENTS


Q U I N O A B I T E S(WEEK TWO)

SERVINGS PER RECIPE: 24 BITES

2 ea. Eggs, lightly beaten1 c. Quinoa, cooked1 c. Quick oats½ c. Apples, chopped ½ c. Pears, chopped3 Tbs. Brown sugar

1 Tbs. Granulated sugar1 Tbs. Maple syrup½ tsp. Cinnamon½ tsp. NutmegTo taste SaltTo taste Cooking spray

41

INSTRUCTIONS1. In a large bowl, add almond butter, honey, vanilla extract

and cocoa (if using) and stir until well combined.2. Add in oats and stir until well combined. 3. Roll in chopped berry macaroon almond mix or just

chopped almonds.4. Roll mixture into 20 ping-pong size balls and refrigerate.

INGREDIENTS


P I C K - M E - U P ” E N E R G Y B I T E

“SERVINGS PER RECIPE: 22 BALLS

1 c. Old fashioned oats1 c. Berry Macaroon Mix

(dried fruit and nut isle) or chopped almonds

½ c. Almond butter¼ c. Honey3 Tbs. Cocoa (optional)1 tsp. Vanilla extract

(WEEK THREE)

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INSTRUCTIONS1. Preheat oven to 350°F degrees. 2. Line an 8x8 baking pan with parchment paper, leaving flaps on

all 4 sides. 3. Using a food processor, roughly chop the almonds and cashews.

Pieces should be about quarter inch at the largest. 4. In a large bowl, combine all ingredients, except honey, and stir

until well combined. 5. Pour in the honey and mix with a fork until everything is

evenly coated. 6. Spread mixture into the prepared baking dish, pressing down to

pack it in and reach all edges and corners of the pan. 7. Bake in the oven for 20 minutes. 8. Once cooked, use the parchment flaps to press the bars down and

compact them before they cool all the way. 9. After the bars have cooled (approximately 30 minutes), lift the

bars out of the pan by the parchment paper flaps and flip over onto a piece of parchment so the bottom is now the top. Peel off the parchment paper.

10. Allow to cool completely and cut into (16) 2” x 2” bars.

INGREDIENTS


VA N I L L A H O N E Y N U T B A R S

(WEEK THREE)

SERVINGS PER RECIPE: 16 BARS

1 c. Cashews ½ c. Almonds ½ c. Peanuts½ c. Honey

1 tsp. Pure Vanilla Extract ½ tsp. Sea Salt ½ tsp. Ground Cinnamon

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INSTRUCTIONS1. Slice granny smith apple keeping the skin on.2. In small bowl, add Greek yogurt and peanut butter and stir

until smooth.3. Stir in dark chocolate chips.4. Dip apples and enjoy!

INGREDIENTS


A P P L E D I P P E R S(WEEK THREE)


1 ea. Medium Granny Smith apple with skin

4 oz. Greek yogurt, plain, low-fat

1 Tbs. Peanut butter

As Mildly sweet darkneeded chocolate baking chips

(1 tsp. for 1400-2000 calories; 2 tsp. for 2000-2400 calories)

44


INSTRUCTIONS1. On a cutting board, chop apple into cubes or slice in thin slithers.2. In a small microwave-safe bowl, add the apple and cover it with

cinnamon to taste. Cook in the microwave approximately 2-3 minutes, or until apples are tender and sizzling.

3. Drizzle apples with vanilla Greek yogurt.4. Sprinkle toasted oats on top.5. To make in bulk, try baking apples on a cookie sheet until soft and

use the recipe to match ingredients to the number of apples used.

INGREDIENTS

WA R M A P P L E D E L I G H T SERVINGS PER RECIPE: 1 SERVING

4 oz. Greek yogurt, vanilla, low-fat1 ea. Granny Smith apple2 Tbs. Oats, toasted (or granola)To taste Cinnamon

(WEEK THREE & FOUR)

45


INSTRUCTIONS1. Preheat oven to 350°F degrees and line a loaf pan with

parchment paper. 2. In a food processor (or high-speed blender), add all ingredients,

except chocolate chips, and process until batter is smooth, similar consistency to hummus.

3. Stir in a one-half cup of the dark chocolate chips. 4. Scoop the batter into the lined pan and smooth it out evenly. Lightly

press the remaining chocolate chips over top. 5. Bake for 60 minutes or until toothpick comes out clean. This will

vary with ovens so be patient and wait until the edges are beginning to brown.

6. Cool for 10 minutes in the pan then transfer to a rack for another 30 minutes for them to set.

7. Cut into 16 squares.

INGREDIENTS

C H I C K P E A C H O C O L AT E C H I P B A R S SERVINGS PER RECIPE: 16 BARS

1 ea. Can chickpeas, rinsed & drained

¾ c. Dark chocolate chips, reserve ¼ cup for the top

¾ c. Maple syrup2 tsp. Vanilla

½ c. Peanut butter, natural chunky

¼ tsp. Baking powder ¼ tsp. Baking soda Pinch Sea salt

(WEEK FOUR)

46


INSTRUCTIONS1. In a food processor, add all ingredients. If the mixture looks a

little wet, you can add in some more oats. 2. Roll into balls or use a cookie scoop to drop balls onto a lined

baking sheet. 3. Set in the fridge to chill for 30 minutes.

INGREDIENTS

A P P L E A L M O N D E N E R G Y B I T E S SERVINGS PER RECIPE: 8 SERVINGS

2 c. Rolled oats 1 c. Almond butter 1 ea. Apple, sliced 2 Tbs. Maple syrup2 tsp. Cinnamon

(WEEK FOUR)

47


INSTRUCTIONS1. In a mixing bowl, add plain yogurt, Dijon mustard and honey and stir

until well combined.2. Wrap each apple slice with a triangle of turkey/ham and one triangle

of cheese.3. Dip and eat!

INGREDIENTS

S N A C K AT TA C K D I P P E R S SERVINGS PER RECIPE: 3 SERVINGS

5 oz. Deli ham or turkey, thinly sliced, cut into 12 strips

4 ea. Thick slices 2% cheddar cheese, cut into 12 triangles

1 ea. Large apple, cored and sliced into 12 equal slices

¼ c. Greek yogurt, plain2½ tsp. Honey1 tsp. Dijon mustard

(WEEK FOUR)

48


INSTRUCTIONS1. In a mason jar or individual bowl, layer yogurt, cinnamon,

blueberries and top with toasted oats.

INGREDIENTS

B L U E B E R R Y YO G U R T PA R FA I T SERVINGS PER RECIPE: 1 SERVING

¾ c. Greek yogurt, non-fat¼ c. Fresh blueberries2 Tbs. Oats (ideally toast them)To taste Non-nutritive sweetenerTo taste Cinnamon

(WEEK FOUR)

49


INSTRUCTIONS1. Preheat oven to 375°F degrees.2. Prepare kale by tearing the leaves off the thick stems into bite size

pieces. Dry completely. Spread out onto baking sheet.3. Drizzle with olive oil and/or lemon juice.4. Sprinkle with Parmesan, Asiago or your seasonings of choice and a

sprinkle of kosher salt.5. Bake for approximately 15 minutes, until edges are brown and kale is

crispy when moved in pan.

It’s best to eat kale chips immediately after baking, but if you do have leftovers or decide to save them, put them in a container covered with a paper towel. Storing them in a Ziploc bag or airtight container will cause them to wilt.

INGREDIENTS

S I M P L E K A L E C H I P S SERVINGS PER RECIPE: 1 SERVING

6 c. Kale2 Tbs. Parmesan or Asiago

cheese, shredded or grated

2 tsp. Olive oilTo taste Lemon juiceTo taste Kosher salt and pepper

(WEEK FOUR)

50

R E C I P E S : L U N C H

INSTRUCTIONS1. On a medium plate, place lettuce.2. In a medium bowl, add tomato, broccoli, corn, mashed avocado and

stir until well combined. Then, evenly distribute on salad.3. Top salad with apple, egg white, pecans and chicken.

INGREDIENTS

S I N G L E F O O D S S A L A D SERVINGS PER RECIPE: 1 SERVING

4 c. Romaine lettuce3 oz. Boneless, skinless

chicken breast, grilled or baked

1 ea. Egg white, hard-boiled, diced

½ ea. Green apple, sliced

½ ea. Tomato, diced½ c. Broccoli, chopped¼ c. Corn, canned and drained¼ ea. Medium avocado,

seasoned and mashed2 Tbs. Pecans, choppedTo taste Salt and pepper

(WEEK ONE)

51


INSTRUCTIONSFOR THE SALMON:1. In a medium non-stick pan, heat olive oil on medium-high heat.2. Season salmon with salt and pepper to taste.3. Place skin side of salmon down in pan and reduce heat to medium-

low. Allow to cook approximately 5-6 minutes, or until well-browned and cooked about three-quarters way through.

4. Turn fillet over and cook about 2-3 minutes more or until just barely pink in the center.

FOR THE SALAD:1. In a medium sauce pot, bring water to boil with a pinch of salt.2. Add quinoa, lower heat to simmer and let cook 10 minutes.3. After 8-10 minutes, when there is still some water left, add in

chopped kale.4. Cover and let simmer for 5 minutes, and then remove from heat and

let sit another 5 minutes still covered.5. Combine half of lemon juice with zest, scallions, olive oil, nuts and

cheese in bowl.6. Add quinoa-kale mixture to bowl.7. Add the remainder of the ingredients into the bowl.8. Add in ⅓ avocado (sliced or cubed).9. Top with salmon.

INGREDIENTS

S U P E R F O O D S WA P S A L A D SERVINGS PER RECIPE: 1 SERVING

3 oz. Salmon, raw – serving may change based on meal plan calorie range

1 c. Water½ ea. Bunch kale (any kind

will work), washed and chopped into 1” pieces

½ c. Quinoa

1 ea. Scallions, minced1 ea. Lemon, zested and juiced ⅓ ea. Avocado1 Tbs. Olive oil 1 Tbs. Pecans, chopped¼ c. Reduced-fat feta cheese,

crumbledTo taste Salt and pepper

(WEEK ONE)

52


INSTRUCTIONS1. Grill or bake chicken.2. In a medium sauce pot, cook farro and corn according to package.

Let cool.3. In a large bowl, add farro, dried cranberries, parsley, pecans, spinach

and corn together. Toss until well-combined. 4. Drizzle rice wine vinegar and stir until well combined.5. Salt and pepper to taste.6. Top with chicken breast.

INGREDIENTS

C H I C K E N W I T H S W E E T A N D S AV O R Y FA R R O S A L A D SERVINGS PER RECIPE: 8 SERVINGS

2 lbs. Boneless, skinless chicken

2 c. Farro1 c. Baby spinach1 c. Dried cranberries1 c. Pecans, chopped

1 c. Whole kernel corn¼ c. Parsley, chopped¼ c. Seasoned rice wine

vinegarTo taste Salt and pepper

(WEEK ONE)

53


INSTRUCTIONS1. Place chopped sweet potatoes in a Ziplock bag or large mixing bowl. 2. Add olive oil, balsamic vinegar, fresh rosemary (more if you like the

flavor, less if you are using dried rosemary), pinch of salt and pepper. Toss to coat evenly.

3. On a foil lined baking sheet, sprayed with a non-stick spray, evenly arrange sweet potatoes. Try to create a single layer.

4. Bake for approximately 20 minutes at 400°F degrees. Remove from oven, stir and bake for another 20 minutes, or until tender.

INGREDIENTS

G O L D E N S W E E T P O TAT O E S ( S I D E I T E M )SERVINGS PER RECIPE: 5 SERVINGS

5 c. Sweet potatoes, chopped1 Tbs. Extra Virgin Olive Oil

(EVOO)1 Tbs. Balsamic vinegar

1 tsp. Fresh rosemary, choppedPinch SaltPinch PepperTo taste Cooking spray

(WEEK ONE)

54


INSTRUCTIONSROASTED YELLOW PEPPER VINAIGRETTE:1. Preheat oven to 375°F degrees.2. Place yellow bell peppers on a sheet pan, roast in the oven for

approximately 30 minutes. 3. Once cooked, place peppers in a Ziplock bag for 10-15 minutes

until skin is easily removed. 4. Peel skin and remove seeds then combine all ingredients in a

blender; process until smooth.FOR THE SALAD:1. Increase oven heat to 400°F degrees. Place beets on a foiled

baking sheet and make a pouch out of the foil, sealing it tightly. Bake for approximately 40 minutes.

2. Remove from oven and let beets steam for 10 minutes. Open pouch and let beets cool slightly.

3. After beets have cooled enough to handle, remove and discard skins and cut into bite-size pieces.

4. On a plate, mix beets and mixed greens together, sprinkle in goat cheese, walnuts and toss in vinaigrette.

INGREDIENTS

T H E P I N K S A L A DSERVINGS PER RECIPE: 8 SERVINGS

1 lb. Yellow bell pepper, roasted and peeled (about 3 small)

⅓ c. White wine vinegar2 Tbs. Extra virgin olive oil1 ea. Garlic clove, minced1 Tbs. Honey 1½ tsp. Dijon mustard

½ tsp. Salt¼ tsp. Sugar⅛ tsp. Pepper10 ea. Small red beets8 c. Mixed greens4 oz. Goat cheese, semi soft,

crumbled½ c. Walnuts, chopped

(WEEK TWO)

55


INSTRUCTIONS1. On a cutting board, chop kale, apples and walnuts. Then slice celery.2. In a small bowl, add Dijon mustard, balsamic vinegar, red wine

vinegar and honey, and stir until well combined to make vinaigrette.3. In a medium bowl, add all vegetables and fruit and toss.

Drizzle vinaigrette and toss until well combined.4. Salt and pepper to taste.

INGREDIENTS

K A L E WA L D O R F S A L A D SERVINGS PER RECIPE: 4 SERVINGS

4 c. Raw kale, chopped1 ea. Fuji apple, diced1 ea. Granny Smith apple,

diced1 c. Walnuts, chopped½ c. Celery, sliced

¼ c. Raisins or cranberries2 Tbs. Balsamic vinegar, light2 Tbs. Dijon mustard1 Tbs. Red wine vinegar1 Tbs. HoneyTo taste Salt and pepper

(WEEK THREE)

56


INSTRUCTIONS1. In a food processor, add cucumbers, one avocado, olive oil, lime

juice, garlic, and salt and black pepper to taste.2. Puree until smooth. 3. Transfer to a serving bowl.4. Stir chopped avocado and tomatoes into soup. Serve at room

temperature or chilled.

INGREDIENTS

C H I L L E D C U C U M B E R A N D AV O C A D O S O U P W I T H T O M AT O E S SERVINGS PER RECIPE: 4 SERVINGS

3 ea. Large cucumbers - peeled, seeded, and coarsely chopped

1 ea. Large avocado, peeled and pitted

1 pt. Cherry tomatoes, halved 2 ea. Limes, juiced

1 ea. Large avocado, peeled, pitted, and coarsely chopped

1 ea. Clove garlic2 Tbs. Olive oilTo taste Salt and pepper

(WEEK FOUR)

57

R E C I P E S : D I N N E R

INSTRUCTIONSFOR THE SALMON:1. Sprinkle the salmon fillets generously with salt and pepper, and dust

with a little paprika.2. In a medium skillet, heat butter on medium-high heat. 3. Once the butter is melted, add the salmon fillets, skin side down. 4. Cook, without moving, until the sides are cooked just past halfway up

the fillets. 5. Flip and cook, without moving, until the sides are fully cooked, and

then remove from the heat for medium-rare. FOR THE SPAGHETTI:1. Spiralize or julienne the summer squash to make spiral noodles (or

buy already spiraled). 2. Salt to taste and drain squash in a colander for 20 minutes to remove

excess liquid.3. Toss squash noodles and tomatoes with tomato sauce and fresh

spinach until well combined. Salt and pepper to taste.4. Sprinkle fresh basil on noodles and top with salmon.

INGREDIENTS

S A L M O N S P I R A L S PA G H E T T I SERVINGS PER RECIPE: 2 SERVINGS

8 oz. Salmon2 ea. Yellow summer squash,

cooked2 c. Spinach1 c. Tomato sauce

2 Tbs. Smart Balance butter & Canola Oil Blend

To taste PaprikaTo taste Salt and pepper Garnish Fresh basil

(WEEK ONE)

58


INSTRUCTIONS1. In a food processor, shred the cauliflower into small crumbles

(not a puree).2. Place the cauliflower crumbles in a large bowl and microwave them

(dry) for 8 minutes Let cauliflower cool.3. Prepare the crust: Preheat the oven to 450°F degrees. Spray a baking

sheet or pizza pan with nonstick spray.4. In a medium bowl, mix the cauliflower crumbles (about 1-½ cups

since they shrink after cooking) with the remaining crust ingredients. Pat the “crust” into a 9 to 12-inch round on the prepared pan. Spray the crust lightly with nonstick spray and bake for 15 minutes (or until golden). Remove the crust from the oven and set oven to broil.

5. Prepare the pizza: Spread the sauce on top of the baked crust, leaving a ½-inch border around the edge. Sprinkle ¼ cup cheese on top. Add the bacon, spreading it out around the pizza. Sprinkle the remaining cheese on top. Broil the pizza 3 to 4 minutes, or until the toppings are hot and the cheese is melted and bubbly. Cut into 6 slices and serve immediately.

6. Veggie it up: Add veggies like spinach, broccoli or asparagus for some green and added fiber!

INGREDIENTS

S U M M E R C A U L I F L O W E R C R U S T P I Z Z A SERVINGS PER RECIPE: 6 SERVINGS

FOR THE CRUST½ ea. Large head cauliflower

(or 2+ cups shredded cauliflower)

1 ea. Large egg1 c. Mozzarella cheese,

finely shredded1 tsp. Oregano, dried½ tsp. Minced garlic, dried

(or fresh garlic)

½ tsp. Onion saltTo taste Cooking sprayFOR THE TOPPING3 ea. Canadian bacon slices,

cut into strips½ c. Tomato-basil marinara

sauce (or pizza sauce)½ c. Mozzarella cheese,

finely shredded½ ea. Pineapple tidbits

(WEEK ONE)

59


INSTRUCTIONS1. Prepare couscous according to package directions. 2. In small saucepan or microwave, heat tomatoes.3. In large skillet on medium heat, combine onions, garlic and oil. Stir

until onions are heated and fragrant. 4. Add spinach and water to skillet. Stir until spinach is wilted and

tender, but still bright green, approximately 2 minutes. 5. On large platter, layer couscous, spinach and tomatoes. 6. Sprinkle with Cheddar and Parmesan cheese and garnish with basil.

INGREDIENTS

V E G G I E C H E E S Y C O U S C O U S SERVINGS PER RECIPE: 6 SERVINGS

10 c. Fresh spinach8 oz. Italian-style diced

tomatoes, canned3½ c. Packaged couscous,

any flavor1½ c. Light Cheddar cheese,

shredded

¼ c. Red onion rings, sliced3 Tbs. Parmesan cheese, grated1 Tbs. Minced garlic½ tsp. Olive oil1 Tbs. WaterGarnish Fresh basil

(WEEK TWO)

60


INSTRUCTIONS1. Heat your grill to high. (You can do this on the stovetop with a grill

pan, too.)2. Using a paring knife, cut the okra pods in half, lengthwise, leaving

the pods connected at the top near the stem.3. Lightly spray or drizzle with olive oil and season with a generous

pinch of salt and pepper.4. Place over direct heat on the grill approximately 4 minutes, rotating

and cooking for another 3-4 minutes until you see blackened spots.5. Pull off the grill and serve hot with drizzled lemon juice and topped

with shredded Parmesan if desired.

INGREDIENTS

L E M O N A N D PA R M E S A N G R I L L E D O K R A SERVINGS PER RECIPE: 3 - 4 SERVINGS

18 ea. Okra pods (3 cups; up to 4 inches long), washed & dried1 ea. Large lemon, squeezed for juice (optional)½ c. Parmesan cheese, shredded (optional)To taste Olive oilTo taste Salt and pepper

(WEEK TWO)

61


INSTRUCTIONS1. In a large saucepan, add 3 cups water (or broth) and dry quinoa

or quinoa blend. Bring to a boil and let simmer for 15 minutes or until the quinoa absorbs all the liquid.

2. Cut and prep the onion, pepper, zucchini and kale. 3. In a saucepan on medium heat, add olive oil. Add the onion and

bell pepper and sauté for 4-5 minutes. Then add the kale and zucchini. Continue to sauté for 4-5 more minutes.

4. In another medium pan on medium heat, add the rinsed corn and black beans. Heat for 5-6 minutes then turn to low.

5. While everything is cooking on the stove, shred the chicken and put into a bowl.

6. Mash the avocado and add salsa to taste or diced tomatoes to create guacamole. Salt and pepper to taste.

7. When quinoa is finished cooking, fluff with a fork.8. To assemble the bowl: Put quinoa on bottom and layer black

beans and corn mixture, followed by the veggie mixture. Next add shredded chicken, guacamole and top with salsa to taste.

INGREDIENTS

C H I C K E N B U R R I T O B O W L M A K E O V E R SERVINGS PER RECIPE: APPROX. 4 SERVINGS

1 ea. Rotisserie chicken, shredded without skin

2 ea. Zucchini, spiralized2 ea. Handfuls kale, torn in

small pieces2 ea. Avocados1½ c. Dry quinoa/rice blend1 ea. Can black beans, rinsed1 ea. Can corn, rinsed

½ c. Red onion, cut into long pieces

1 ea. Red bell pepper, cut into long pieces

1 Tbs. Olive oilTo taste Favorite salsaTo taste Cheese, shredded To taste Salt and pepper

(WEEK TWO)

1 serving = ½ c cooked quinoa, ½ c bean & corn mixture, ¾ c veggie mix, 3 oz chicken, ¼ c guacamole, sprinkle of cheese, 2 Tbs. salsa

62


INSTRUCTIONS1. Preheat oven to 400°F degrees. 2. Season chicken with salt and pepper. 3. In a small skillet on medium heat, add chicken, cover with cold

water and bring to a simmer. Reduce heat to medium-low and cook, turning once or twice, until opaque and firm, approximately 10 minutes. Remove from heat, let cool and cut chicken into small pieces or shred. You should have about 3 cups chicken.

4. In a 7x11-inch baking dish, spread one-third of sauce. 5. Arrange 3 tortillas on top of sauce, slightly overlapping. 6. Sprinkle one-third of chicken and cilantro over tortillas. 7. Top with a third of cheese. 8. Make two more layers of sauce, tortillas, chicken, cilantro

and cheese. 9. Distribute tomato on evenly on final layer of cheese. 10. Cover with foil and bake until bubbly, approximately 20

minutes. Remove foil and cook until top is lightly browned, 10 minutes more.

INGREDIENTS

H E A LT H Y C H E E S Y C H I C K E N TA C O C A S S E R O L E SERVINGS PER RECIPE: 6 SERVINGS

1½ lb. Skinless, boneless chicken breasts

9 ea. Corn tortillas, 5-inch2 c. Monterey Jack, shredded1 ea. Pasta sauce, 24 oz. jar

1 c. Cilantro, chopped1 ea. Small tomato, sliced To taste Salt and pepper

(WEEK TWO)

63


INSTRUCTIONS1. In a medium bowl, combine ingredients for meatballs, mix with

your hands thoroughly. Make 28 meatballs by spooning heaping 1 tablespoon of mixture and rolling between your hands. Lay on a cutting board or plate. Set aside.

2. In a small bowl, whisk together sauce ingredients and set aside.3. Preheat large skillet (12” or larger) on high heat and spray with

cooking spray. Add meatballs and cook until brown, approximately 2-3 minutes. No need to cook the meatballs through. Add the sauce, reduce heat to medium and simmer for 15 minutes, uncovered. Add garnish like fresh cilantro and green onions.

4. Storage Instructions: Refrigerate covered for up to 3 days. Freeze in an airtight container for up to 3 months.

INGREDIENTS

T H A I T U R K E Y Z U C C H I N I M E AT B A L L S SERVINGS PER RECIPE: 28 MEATBALLS

FOR THE MEATBALLS:2 lbs. Ground turkey, extra lean1 c. Zucchini, shredded &

liquid squeezed out¼ c. Green onions,

finely chopped2 ea. Garlic cloves, grated2 Tbs. Basil, finely chopped2 Tbs. Coconut milk, light

(canned)1 Tbs. Fish sauce2 tsp. Ginger, grated1 tsp. Red curry paste

⅛ tsp. Hot pepper chili flakesTo taste Cooking spray To taste Cilantro

FOR THE CRUST 1½ c. Coconut milk, light

(canned)3 Tbs. Tomato paste1 tsp. Red curry paste1 tsp. Fish sauce⅛ tsp. Hot pepper chili flakes,

or to taste

(WEEK TWO)

64


INSTRUCTIONSFOR THE BELL PEPPER:1. Heat oven to 425°F degrees. 2. Wash and slice red bell pepper. Keep pieces of bell pepper large (cut

into halves or fourths) so the skin can be peeled easily after roasting.3. Place pieces of bell pepper on nonstick or foiled baking sheet. Roast

in the oven for approximately 20-25 minutes, or until the peppers start turning black.

4. Remove from oven and let cool for 5-10 minutes.5. Peel the skin off the peppers so just the flesh is left. Chop bell pepper

into small pieces.FOR THE CAPRESE CHICKEN BURGERS:1. Heat the grill (you can use the stovetop if the outside grill isn’t an

option).2. In a large bowl, combine all ingredients, except ground chicken,

and stir until well combined.3. Add chicken to mixture and stir to distribute all seasonings.4. Evenly divide into 4 small burger patties. Grill for 4-5 minutes

per side.5. Top with 1 slice cheese and sliced tomatoes.

INGREDIENTS

C H I C K E N C A P R E S E B U R G E R S SERVINGS PER RECIPE: 4 SERVINGS

1 lb. Ground chicken4 ea. Mozzarella cheese, slices2 ea. Tomatoes, sliced1 c. Spinach, chopped½ c. Panko4 Tbs. Pesto

½ c. Roasted red bell pepper, chopped (or buy jarred)

4 Tbs. Pesto2 tsp. Coriander (cilantro)1 tsp. Sea saltTo taste Pepper

(WEEK THREE)

65


INSTRUCTIONS1. Preheat oven to 375°F degrees.2. On a cutting board, cut vegetables into thin strips/pieces.3. Slice flank steak in half to make it thinner, then cut into several strips.4. In a medium bowl, add marinade ingredients and stir until well

combined. Set aside about ¼ cup marinade for brushing after baking. 5. Add steak strips to marinade and let sit for at least 20 minutes.6. Once marinated, take a strip of steak and place it flat down on a plate

or table. Add zucchini, 1 asparagus spear, carrots, bell pepper and kale. Roll it up and repeat until all steak has been used. If needed, you can use a toothpick to secure the rolls.

7. Sear the rolls in a nonstick skillet for about 1 minute in order to “cook close” the rolls.

8. Place the rolls on a baking rack and bake for 15 minutes. 9. Once cooked, set baked steak rolls on plate and brush them with

extra marinade.

INGREDIENTS

F L A N K S T E A K W R A P P E D V E G G I E R O L L S SERVINGS PER RECIPE: 6 ROLLS, 2 ROLLS PER SERVING

FOR THE STEAK1 lb. Lean flank steak6 ea. Asparagus spears,

medium thick1 ea. Red bell pepper1 c. Chopped kale½ c. Carrots½ c. Zucchini

FOR THE MARINADE1 ea. Mandarin orange, juiced⅓ c. Cilantro, chopped¼ c. Bragg’s Liquid Aminos or

coconut aminos⅛ c. Rice vinegar2 Tbs. Honey1 Tbs. Ginger1 Tbs. Garlic paste1 Tbs. Sesame oil

(WEEK THREE)

66


INSTRUCTIONSFOR THE CHICKEN:1. Pre-heat oven to 500°F for conventional over and 475°F for

convection.2. In a large bowl, whisk together lemon juice, oregano, garlic, salt and

pepper. Add oil in a slow stream, whisking.3. Baste chicken with mixture and let marinate for 45 minutes before

cooking.4. In two shallow baking pans, roast chicken, skin sides up (on lower

shelf of oven).5. Switch position of pans halfway through baking, until skin is crisp

and chicken is cooked through, approximately 40 minutes total. 6. Lemon slices can be grilled in a well-seasoned ridged grill pan.7. Remove skin to serve.FOR THE ROASTED SWEET POTATO WEDGES:1. Decrease oven heat to 400°F, and place foil on a large baking sheet.2. On a cutting board, cut sweet potatoes into 2” wedges and spread

evenly on cookie sheet.3. Drizzle with olive oil and salt and pepper to taste.4. Roast in oven for approximately 40-45 minutes.

INGREDIENTS

S W E E T & S P I C Y C H I C K E N SERVINGS PER RECIPE: 8 SERVINGS

FOR THE CHICKEN:8 ea. Chicken breasts with skin

(4 oz each)2 ea. Lemons, cut crosswise

into ⅓-inch-thick slices⅛ c. Fresh lemon juice⅛ c. Fresh oregano,

finely chopped

2½ Tbs. Olive oil1 Tbs. Minced garlic1 Tbs. Kosher salt1 tsp. Black pepperFOR THE POTATO WEDGES:8 ea. Medium sweet potatoes2 Tbs. Olive oilTo taste Salt and pepper

(WEEK THREE)

67


INSTRUCTIONS1. Preheat oven to 400°F degrees. Line a baking sheet with parchment

paper or a silicone baking mat; set aside.2. In a large bowl, combine panko, egg, garlic powder, onion powder

and green onions; season with salt and pepper, to taste. Once completely mixed, add in ground chicken and mix well. Roll the mixture into 1¼ to 1½-inch meatballs, forming approximately 24 meatballs.

3. Place meatballs onto prepared baking sheet and bake for 4-5 minutes, or until all sides are browned. Take baking sheet out and rotate meatballs.

4. Drizzle buffalo sauce and gently toss to combine. Place sheet bake into oven for 10-15 minutes.

5. Serve immediately, drizzled with blue cheese dressing, if desired. Or lightly dip them with your fork!

INGREDIENTS

B U F FA L O C H I C K E N M E AT B A L L S SERVINGS PER RECIPE: 6 SERVINGS, 4 MEATBALLS PER SERVING

1 lb. Ground chicken breast1 ea. Large egg2 ea. Green onions,

thinly sliced¾ c. Panko½ tsp. Garlic powder

¾ c. Buffalo sauce (or your favorite hot sauce!)

½ tsp. Onion powderTo taste Kosher salt and freshly

ground black pepperDrizzle Blue cheese dressing

(WEEK THREE)

68


INSTRUCTIONS1. In a small bowl, combine cumin, paprika and chili powder.

Distribute evenly over shrimp and set aside. 2. In another small bowl, combine vegetable broth and soy sauce.3. In another small bowl, combine the cornstarch, and water and mix

well to combine.4. Heat a large non-stick wok over medium-high heat. When hot, add

one teaspoon of the oil, and then add the asparagus and cook until tender-crisp, approximately 3 to 4 minutes. Add the garlic and ginger and cook until golden, approximately 1 minute. Set aside.

5. Cook brown rice as directed on package.6. Keep heat at medium-high, then add 1 teaspoon of oil and the shrimp

until cooked through, about 1-2 minutes on each side. Set aside.7. Increase the heat to high. Add the soy sauce mixture; bring to a

boil and cook about 1-2 minutes. Add lemon juice and cornstarch mixture and stir well. When it simmers, return the shrimp and asparagus to the wok and mix well. Once cooked, remove from heat and evenly distribute over rice.

INGREDIENTS

S H R I M P A N D A S PA R A G U S S T I R F R Y SERVINGS PER RECIPE: 1.5 CUPS STIR FRY | ⅓ CUP BROWN RICE

1½ lbs. Raw large shrimp, peeled & deveined

1 ea. Bunch asparagus, ends trimmed, cut into 2-inch pieces

1 ea. Box brown rice½ c. Reduced-sodium

vegetable broth6 ea. Cloves garlic, minced3 Tbs. Fresh lemon juice2 Tbs. Water

2 Tbs. Soy sauce (or Tamari for GF)

1 Tbs. Fresh ginger1 Tbs. Canola oil, divided2 tsp. Cornstarch (optional for

thickening)1 tsp. Cumin1 tsp. Paprika1 tsp. Chili powderTo taste Salt and pepper

(WEEK FOUR)

69


INSTRUCTIONS1. Preheat the oven to 350°F degrees.2. In a small bowl, mash the avocados (to your liking) with salt,

lime juice and garlic.3. Stir the sour cream into the avocado mixture and stir well. Add

the onions, tomatoes and cilantro, and then stir until well combined.4. Add the chicken and gently fold to coat, and then adjust the

seasoning as needed.5. Arrange the taco shells on a baking sheet and add some cheese

to each.6. Bake for 3-5 minutes, or until the cheese is melted.7. Remove from the oven, and fill the tacos with the lettuce and

chicken salad.

INGREDIENTS

AV O C A D O C H I C K E N S A L A D TA C O S SERVINGS PER RECIPE: 8 TACOS

8 ea. Corn tortillas1 ea. Rotisserie chicken –

skin and bones removed, meat shredded

1 c. 2% Cheddar or Monterey Jack cheese, shredded

2 c. Romaine lettuce, chopped2 ea. Large avocados2 ea. Plum tomatoes, seeded,

finely chopped

2 ea. Cloves garlic, grated or paste

1 ea. Lime½ c. Light sour cream

(Or you can use Greek yogurt instead)

½ ea. Red onion, finely chopped

½ c. Cilantro, finely choppedTo taste Salt and pepper

(WEEK FOUR)

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INSTRUCTIONS1. Preheat grill for high heat. 2. In a medium bowl, add soy sauce, light brown sugar, distilled

white vinegar, garlic powder, seasoned salt, garlic pepper seasoning and fresh lemon/lime juice. Stir until well combined.

3. Place steak in a large resealable plastic bag. Cover with the marinade, and seal. Refrigerate for 8 hours, or overnight.

4. Thread steak, green peppers, mushrooms, tomatoes and pineapple onto skewers in an alternating fashion until all ingredients are gone. Reserve leftover marinade for basting while on the grill.

5. Lightly oil the grill grate. Cook kabobs on the prepared grill for 10 minutes, or to desired doneness. Flip over halfway through, approximately 5 minutes. Baste frequently with reserved marinade during the last 5 minutes of cooking.

INGREDIENTS

S I M P L E S I R L O I N K A B O B S SERVINGS PER RECIPE: 8 SERVINGS

8 ea. Skewers (Soaked if not previously)

2 lbs. Beef sirloin steak, cut into 1-½-inch cubes

2 ea. Green bell peppers, cut into 2-inch square pieces

½ lb. Fresh mushrooms, stems removed

1 pt. Cherry tomatoes

1 c. Fresh pineapple, cubed1 ea. Lemon, juiced¼ c. Soy sauce3 Tbs. Light brown sugar3 Tbs. White balsamic vinegar1 tsp. Garlic powder½ tsp. Seasoned salt½ tsp. Garlic pepper seasoning

(or plain black pepper)

(WEEK FOUR)

Documents

MEAL PLAN · the meal plan so while you may experience some weight loss, you must remember weight loss is a marathon, not a sprint. Results after a lifestyle change take consistent